“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton
3 rounds for time of:
Run, 800 m
20 Toes-to-bars
10 Front Squats, 185/135 lbs
WORKOUT BRIEF
DESCRIPTION
This 3 round workout is a nice balance of cardio, gymnastics, and weighlifting
We expect this unbiased piece to take around 20-25 minutes to complete
Cap on this workout is 30 minutes
TOES TO BAR
If you have 15+ toes to bar unbroken when fresh, let’s complete this station as written
If you’re not there quite yet, consider reducing reps or choosing another option from “modifications”
FRONT SQUATS
Looking to go a little heavier on the front squats today for a smaller number of reps
Within the workout, this should be a weight you can complete within 2 “grindy” sets
The barbell starts from the floor, so this should also be a weight that you can clean
Squat cleans are allowed on the first rep of each set
RUN
See “modifications” for 800 meter running subs
MODIFICATIONS
800 METER RUN
1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
600 Meter Air Runner
60 Shuttle Runs [10 Meters]
20 TOES TO BAR
Reduce Reps
Feet as High as Possible
Equal Reps Knees to Elbow/Chest/Waist
Equal Rep Toes Raises
2x AbMat Sit-ups
Equal Rep Weighted AbMat Sit-ups
10 FRONT SQUATS
15 Double Dumbbell Front Squats
20 Single Dumbbell Front Squats (10 Each Side)
STRATEGY
RUN
The majority of the workout today will be spent on running
See if you can move with a purpose through each half mile effort
It can be helpful to challenge yourself on the runs, then chip away at the toes to bar
TOES TO BAR
Several sets of toes to bar can be helpful coming off the runs, can be very consistent across the 3 rounds, and allow you to “recover” a bit for the heavier front squats that follow
Consider the following options, choosing the plan you see yourself maintaining from rounds 1-3:
1 Set: 20
2 Sets: 10-10
3 Sets: 10-5-5 or 8-7-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4
FRONT SQUATS
With the heavier bar today, let’s think smaller mental checkpoints
Get to at least 6 reps before deciding whether to hold on or to take a quick break
Thinking 6 reps gets your hands on the bar a lot faster than thinking 10 reps
Even if you’re not able to hold on unbroken, you’re already more than halfway done
Use the first ~100 meters of the run that follows to let the legs recover before settling back into your working pace
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